Friday, October 20, 2017, +++ Mitglieder der Gemeinde 29.891  +++  Amazing members of the community  29.891  +++  God’s Word for every day –  God made them male and female and blessed them and gave them the name „man“. 1.Mose 5.2  #Dailywatchword

 

Pilates

Entspannung (Ruhepause) für Aktive mit Pilates

Erfunden hat es der 1883 in Mönchengladbach geborene Joseph Hubert Pilates. Er nannte seine Methode zunächst Contrology, da es bei Pilates darum geht, die Muskeln mit Hilfe des Geistes zu steuern.

 

Entspannung mit Pilates

Sanfte Bewegungsübungen im eigenen Atemrhythmus

 

Streng genommen zählt das Pilates-Training nicht zu den gängigen Entspannungsverfahren.

Entwickelt wurde es in erster Linie zur Dehnung und Kräftigung der Muskel.

Trotzdem geht bei Pilates nichts ohne Entspannung, denn nur entspannte Muskeln lassen sich gut dehnen.

Wenn Sie also zur Erholung mal nicht die Füße hochlegen, sondern aktiv die Lebensgeister wecken wollen, sind diese Übungen genau das Richtige.

Für die kleine Auszeit im Büro, die Pause von der Hausarbeit oder den Abend im Sessel.

Probieren Sie es jetzt aus!

 

 

Kreisende Knie:

Mit dem Rücken auf eine Matte legen, ein flaches Kissen unter den Kopf. Füße aufstellen. Ein Handtuch um den rechten Oberschenkel legen, die Enden fassen. Oberschenkel damit zur Schulter ziehen, bis die gebeugten Arme bequem am Boden liegen und der untere Rücken sich an die Matte schmiegt. Oberschenkel mithilfe des Handtuchs und der Arme kreisen lassen, ohne die Beinmuskeln einzusetzen. Nach sechs Kreisen Richtung wechseln. Dann das andere Bein nehmen.

 

Bewusstes Atmen

Im Sitzen oder Stehen ein längs gefaltetes Handtuch in Brustkorbhöhe um den Rücken legen, Enden mit überkreuzten Armen fassen. Augen schließen. Bewusst in den rückwärtigen und seitlichen Brustkorb atmen. Dabei spannt sich das Handtuch, und Sie müssen etwas Tuchlänge zugeben. Beim Ausatmen senkt sich der Brustkorb, und Sie können das Handtuch wieder zusammenziehen. Sechs- bis achtmal im eigenen Atemrhythmus wiederholen. Nicht extra tief atmen!

 

Schwebende Arme

Aufrecht hinsetzen oder hinstelen. Den linken Arm locker fallen lassen. Handfläche nach innen drehen. Die rechte Hand auf die linke Schulter legen, damit diese unten bleibt. Beim Ausatmen den linken Arm zur Seite bis auf Schulterhöhe heben. Gleichzeitig Handfläche nach oben drehen und das linke Schulterblatt sinken lassen. Den Arm dabei nicht nach hinten ziehen; er bleibt immer vor der Schulter. Beim Einatmen Arm wieder senken, Handfläche zum Oberschenkel drehen. Vier- bis fünfmal wiederholen, danach die Seite wechseln.

 

Weiter Brustkorb

In einer Armlänge Entfernung vor eine Wand stellen, den Blick zur Wand gerichtet, Füße hüftbreit (ca. 15 cm) auseinander. Handflächen in schulterbreitem Abstand etwas oberhalb der Schulterhöhe senkrecht an die Wand legen. Mit den Füßen ein kleines Stück zurückgehen. Kopf und Oberkörper zwischen den Armen nach unten hängen lassen. Knie dabei leicht beugen. Sechs bis acht Atemzüge in dieser Haltung bleiben, dann wieder aufrichten.

 

Kippendes Becken

Mit dem Rücken aufrecht an eine Wand lehnen. Die Füße stehen in hüftbreitem Abstand (ca. 15 cm) eine halbe Schrittänge davor. Beim Ausatmen den Bauchnabel so stark einziehen, dass sich der untere Rücken flach an die Wand legt . Beim Einatmen strecken. Dabei löst sich der untere Rücken wieder von der Wand. Die Übung zehn- bis zwölfmal im eigenen Atemrhythmus wiederholen.

 

Entspanntes Stehen

Mit den Füßen in hüftbreitem Abstand hinstellen. Wirbelsäule aufrichten, Kinn leicht zum Brustkorb ziehen. Arme hängen lassen, Körpergewicht abwechselnd nach vorn, zu Fußballen und Zehen, und nach hinten zur Ferse verlagern. Ein paarmal vor- und zurückpendeln, den Ausschlag allmählich verkleinern, im Lot stehen bleiben. Die gleichmäßige Verteilung des Gewichts auf drei Punkten der Sohle spüren: auf den Ballen von Klein- und Großzehe und auf die Fersenmitte. Behutsam Bauchnabel ein- und Scheitel zur Decke ziehen. Schulterblätter nach unten gleiten lassen. Jetzt können alle Muskeln entspannen. Zehnmal ruhig ein- und ausatmen.

 

Rollender Rücken

Mt dem Rücken an eine Wand lehnen, Füße hüftbreit eine halbe Schrittlänge davor. Bauchnabel einziehen, bis sich der untere Rücken an die Wand drückt. Mit dem Ausatmen Kopf zum Brustkorb senken. Nacheinander Schultern, Brust- und Lendenwirbel von der Wand lösen. Beim Einatmen Arm, Schultern und Kopf hängen lassen. Drei bis vier Atemzüge machen. Mit dem Ausatmen Wirbelsäule in umgekehrter Reihenfolge wieder aufrichten. Drei- bis viermal wiederholen. Der Bauchnabel bleibt eingezogen.

 

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© 2014 Das Journal.

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